What Your Poop is Trying to Tell You
Everyone Poops
Remember that childhood book we read to our kids to normalize pooping… and then somehow never talk about it again?
Well, as I lead groups through our annual January cleanse, poop always becomes part of the conversation — and for good reason.
Your poop’s color, shape, and frequency offer valuable insight into the state of your health.
We poop to eliminate food waste our body can’t use and toxins from our system. The state of your gut has an enormous impact on your overall health, and your bowel movements are one of the simplest ways to understand what’s really going on inside.
What’s Optimal?
Optimal means passing soft, well-formed stools (think smooth logs or sausages) easily, without straining or pain, anywhere from 1–3 times per day, with a sense of complete emptying each time.
On the Bristol Stool Chart, that’s about a Type 3–4.
Is More Better?
Not necessarily.
If you’re having loose or very frequent bowel movements, that’s something to address. When food moves through your system too quickly, you risk poor nutrient absorption.
Our digestive system has an ideal food-to-stool transit time of about 24–72 hours. It varies from person to person, but if things are moving too fast, you may not be absorbing the nutrients you’re working so hard to eat.
What About Constipation?
Too slow is just as problematic.
When waste and toxins don’t move through the colon in a timely way, they can become reabsorbed or even impacted in severe cases. Constipation is more than uncomfortable, it’s a signal your system needs support.
The reasons for loose stool or constipation vary widely, but both are your first glimpse that digestion needs attention.
The First Things to Look At
Hydration
A general guideline is about ½ your body weight in ounces of fluids per day.
That includes:
Water
Herbal tea
Broth
Fruits & vegetables
Clear vegetable juices
This does not include replacing fluids lost through heavy exercise or sweating — those are additional.
Fiber
Your body needs fiber. Think of it as the vacuum cleaner for your colon.
We need both types:
Soluble fiber, adds bulk and softens stool by absorbing water Found in:
Oats
Beans
Apples
Citrus
Carrots
Barley
Psyllium
Nuts
Insoluble fiber – sweeps waste through and feeds healthy gut bacteria Found in:
Whole wheat
Bran
Nuts
Seeds
Leafy greens
Fruit and veggie skins
Aim for 25-35 g per day.
Pelvic Floor Health
Pelvic floor health is crucial for normal bowel movements.
Dysfunction — like tight or uncoordinated muscles — can lead to:
Constipation
Straining
Thin stools
Incomplete emptying
Strong, relaxed, coordinated muscles allow stool to pass easily and fully.
In summary
Your poop is not something to ignore or feel awkward about — it’s feedback from your body.
When digestion is supported, everything works better: energy, hormones, immunity, mood, and metabolism. If things feel off, don’t push through it — get curious, slow down, hydrate, nourish, and listen.
And yes… sometimes the path to better health really does start in the bathroom.
With love and good digestion,
From My List of Favorite Things
If you’re feeling like your digestion could use some support, I have pulled a few recommendations from My Favorite Things. Take a peek and let me know how they work for you!
